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Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 4, Day 22

This week, we'll dive into the world of isometric training. Battling against a paused weight is a surefire way to get those muscles to grow!

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This week is a transition from hypertrophy training to strength training. We're going to do it using isometric training. To train this way, you'll pause for three seconds at the midpoint of each lift.

For example, you'll perform a squat as you normally would, but halfway up the concentric (lifting) portion of the movement, you'll pause for a three-count. Because you have to strain against the weight for an extra-long period of time, you'll have to use a load that's quite a bit lighter than you're accustomed to using.

MuscleTech Duel Trainer Week 4
Watch the video - 12:17

The most difficult part of this training technique is keeping an accurate count while you're lifting. When you're tired, it's easy to make three seconds last half as long as they should. To keep accurate track of the pause, make sure your partner counts for you. It's also important for your partner to be ready to come to your rescue if those weights start to get the better of you.

Rest for two minutes between sets and four minutes between exercises.

Lower-body dynamic warm-up

Alternating knee pull

8 reps per leg
Alternating knee pull Alternating knee pull

Alternating glute pull-up lift Alternating glute pull-up lift


Reverse lunge

5 reps per leg
Reverse lunge Reverse lunge


Single-Leg Deadlift

10 reps per leg
Single Leg Deadlift Single Leg Deadlift


Air squat

12 reps
Bodyweight Squat Bodyweight Squat

Lower-body and abs

Paused Back Squat

5 sets of 6 reps, 3-sec. hold midway up
Barbell Squat Barbell Squat


Barbell Reverse Lunge

4 sets of 6 reps per leg with 3-second hold midway up
Barbell Lunge Barbell Lunge


Weighted Step-Up

4 sets of 6 reps per leg with 3-second hold with back foot just off the floor during ascent
Barbell Step Ups Barbell Step Ups


Partner-Facing Side Plank With Band Row

3 sets of 10 reps per arm
Partner Facing Side Plank With Band Row Partner Facing Side Plank With Band Row

Partner-resisted hanging knee raise Partner-resisted hanging knee raise


Partner-Resisted Standing Twist

3 sets of 10 reps per side
Partner Resistance Standing Twist Partner Resistance Standing Twist

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